23 lacto recipes

Oprah's mock Caesar salad lightens up the classic with a no-egg, no-anchovy dressing built on lemon juice, soy sauce, and garlic. Romaine and Belgian endive, ready in 10 minutes and naturally low-fat.

A cheesy and flavorful vegetarian quiche is made of cheese, yogurt, tofu and assorted vegetables. If you don't have egg substitute, use eggs instead.

Make-ahead broccoli cheddar strata with cubed bread, eggs, and skim milk assembled overnight and baked until golden. A savory breakfast casserole that feeds a crowd.

Polenta pizza with a crispy cornmeal crust topped with spaghetti sauce, fresh vegetables, and optional mozzarella. A gluten-free, vegetarian pizza alternative ready in 25 minutes.

Chili cheese cubes are a vegetarian Tex-Mex appetizer of baked egg, Monterey Jack, sharp cheddar, and green chiles cut into bite-sized squares. Equally good hot or cold.

Instead of running to the grocery store, use this dip to add an italian zip to your snacks!

Very tasty and easy to make with a lovely colour. Perfect with some pasta and pairs very well with chicken.

Broiled zucchini planks topped with garlic, basil, oregano and parmesan, blistered under the broiler until tender with a browned cheesy crust. A fast, low-carb side that's ready in minutes.

Twice baked potatoes with a nonfat yogurt-mashed filling instead of sour cream, seasoned to taste and baked until heated through with a paprika-dusted top. A lighter, customizable classic side dish.

Pumpkin spice angel food cake baked in a tube pan, made with whipped egg whites and real pumpkin puree. Light, airy, and fat-free with warm fall spices.

Vegetable and tofu triangles wrap grated carrots, zucchini, spinach, crumbled tofu, and cheddar in crisp pastry. A vegetarian hand pie that freezes well for lunches.

Curried egg and artichoke dip, a quick chunky party dip with chopped hard-boiled eggs and artichoke hearts in a curry-spiced sour cream and mayo dressing. No-cook appetizer ready in 10 minutes.

Layered cream cheese, cheddar, and spicy chili baked until bubbly and golden. This lighter chili cheese dip uses fat-free cheeses and comes together in under an hour. Scoop it up with tortilla chips.

Vegetarian sausage patties made from bulgur wheat, whole wheat flour, sage, and poultry seasoning. Pan-fried until golden, these make a high-fiber meat substitute for breakfast or casseroles.

A tasty soup that's easy to make and is perfect for a light lunch.

Lighter Mexican layered dip with seasoned refried beans, salsa cream cheese, lettuce, cheddar, scallions, and tomatoes. No-cook, make-ahead party dip.